THIS HOME LEG WORKOUT TESTS YOUR LOWER-BODY WITHOUT ANY EQUIPMENT

Author SPORT.LES / Published: Sept-17-2020

If you think you need weights for a good lower-body burn, let the dumbbells off the hook. This home leg workout will leave you too sore to get up off the couch tomorrow (promise!)—and it doesn't require any equipment.

SKATERS

How to: Start standing on the right foot at the far right end of your mat with the left leg bent, lift the left foot and cross it behind the right leg. The left arm should be bent and crossed in front of the body, and the right arm behind the back, and torso tilted slightly forward. Hop to left end of the mat, switching arms and legs to mirror the move on the opposite side. Hop back to start. That's one rep. Complete 5 to 8 on each side, then rest for 15 seconds and continue to your next move. (Remember, you're doing 6 to 10 total.)

SINGLE-LEG DEADLIFT

How to: Start standing with your legs together, weight on the left leg, left arm extended out to the side for balance, and right arm pointed straight down toward the floor. Engage the abs and slowly lean forward, extending the right leg straight back behind body and lowering your torso until both are parallel to floor and right hand is almost touching it. Drive into left heel to return to start position. That's one rep. Complete 8 to 15 (or 5 to 8 slowly) per side, then rest for 15 seconds and continue to your next move. (Remember, you're doing 6 to 10 total.)

LATERAL LUNGE

How to: Start standing sideways at the bottom of mat with feet under hips and arms by sides. Take a large step out with right leg, sit hips back, and bend right knee until right thigh is parallel to floor while left leg remains straight, toes of both feet facing forward. Push through right heel to return to start. That's one rep. Complete 8 to 15 (or 5 to 8 slowly) per side, then rest for 15 seconds and continue to your next move. (Remember, you're doing 6 to 10 total.)

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CRUSH LEG DAY AT HOME WITH THIS EQUIPMENT-FREE WORKOUT